12 months gives us plenty of time to get stuff done. We do need to sort out some concrete goals. You're not a beginner any more and trying to get stronger, leaner and fitter just won't happen to any great degree
if you approach all of those at once. But if you plan ahead time for each, you can have all of those things when 12 months are up.
If you're like any other guy starting out you want to be strong, lean and buff. So we'll go with that.
First 3 months
: Concentrate on getting leaner and fitter. This will mean 3 Full Body sessions per week, done H/L/M. 3 Cardio sessions per week and a restricted diet, 500 calories below maintenance. Concentrate on whole foods, cut out the protein shakes.
Stick to the routine and aim to end this phase at 15% (or below) bodyfat. Establish a baseline for your lifts as you'll be working them hard the next 3 months.
Second 3 months
: Maintenance and strength training. Slowly transition to maintenance mode. 3 Full Body sessions per week, 3 cardio sessions and a maintenance diet.
Stick to the routine and aim to end this phase sub 15% bodyfat but much stronger than the last 3 months.
Third 3 months
: Abbreviate and grow. You will switch down to 2 Full Body sessions per week. Cut out the cardio sessions and bump up the calorie intake so you are gaining at the rate of 1lbs every 2 weeks.
Aim to end this phase at 15% and much, much stronger than before.
Final 3 months
: Back to getting leaner and fitter. Back to 3 Full Body sessions per week, done H/L/M. 3 Cardio sessions per week and a restricted diet, 500 calories below maintenance. Concentrate on whole foods, cut out the protein shakes.
Aim to end this phase at 10% bodyfat while maintaning strength from previous phases.
If you've followed this successfully then congratulations; you're 10% bodyfat and stronger than before.
A basic template for Full Body sessions:
Heavy: Bench Press, Squats
, Bent Rows, Seated DB Press, Curls
Light: Pullovers, DB. Flyes, Side Laterals, Leg Extensions, Leg Curls
Medium: Standing Press, Chins, Deadlifts
, Incline DB. Press, Reverse Curls
The highlighted exercises will be the main markers for progression. I would suggest high reps, 3x10 on everything except Squats and Deadlifts where 1x10 will suffice. Limit rest periods on Light days.
Also some reading: http://musclehealthandstrength.blogs...of-months.html